A. In 8:00
Run 800 M Meters
15 Power Cleans (135/95 lbs)
150 Double-Unders
*Time or Reps recorded
**Rest Remainder of time if you finish under 8:00
Rest 8:00
B. For Time
Run 800 Meters
30 Power Cleans (95/65)
150 Double-Unders
*Time Recorded
C. 3 Sets
8 Good mornings w/ 35-45 lbs bar
15 Feet Anchored Sit-Ups (use partner)
“I’m doing exactly what I want to do, and I’m having fun doing it.” -David Johansen
A. In teams of 2-3
100 Burpees
1200 M Run
100 Hang Power Cleans 75 / 55
800 M Run
100 Push Press @ 75 / 55
400 M Run
*Athletes split reps however they see fit, all team members complete all the runs
**Mark your calendars! MURPH DAY 2016 is July 2nd!**
***Reminder – the gym will be closed between regular group class times – Evening Open Gym will run from 4:00 pm – 6:30 pm this evening***
A. 12:00 E303
Min 1 – 10 Sumo DL by feel
Min 2 – 8-10 Ring Rows
B. 4 Rounds for Quality
5 Muscle Snatch by Feel
5 Lateral Step-up / Leg
10 Unweighted Walking Lunges / leg
200 M Lateral Slide
**Post your Flex Friday selfies on Instagram and tag @CrossFitAustin! #FlexFridayCFA **
**Reminder – The gym will be closed between regular group classes today and tomorrow – view our schedule here ***
A. 12:00 E202
Front Squat x2x6 w/ :03 pause, build up by feel
B.“Karen”
150 Wall Balls for Time
*time recorded
*15:00 Cap
“Change does not roll in on the wheels of inevitability, but comes through continuous struggle. And so we must straighten our backs and work for our freedom. A man can’t ride you unless your back is bent.”- Martin Luther King, Jr.
A. In 10:00 to build to a Max Power Clean
B. In 10:00 to build to a Max Bench Press
C. 20:00 EMOM
Minute 1 – 3 Power Clean @ 70-75%
Minute 2 – 3 Bench Press @ 70-75%
****REMINDER – Open gym between group classes on Thursday and Friday is cancelled this week. Please plan to train during regular group class hours, even if you are doing Open Gym. Friday Open Gym will resume from 4 – 6:30 pm. ****
“You believe happiness to be derived from the place in which once you have been happy, but in truth it is centered in ourselves.”- Franz Schubert
A. 10:00 E202
Weighted Strict Pull-ups
5-5-3-3-3
*Highest Weight recorded
B. 21:00 EMOM
Min 1: 6/leg Front Rack Reverse Lunge @ 95 / 65
Min 2: 6 Box Jumps w/ Step Down @ 24/10
Min3: 6/arm Single Arm DB/KB Push Push by feel
“One isn’t necessarily born with courage, but one is born with potential. Without courage, we cannot practice any other virtue with consistency. We can’t be kind, true, merciful, generous, or honest.” Maya Angelou
A. In 12:00 complete 6 Sets of:
Snatch x 2
*Full squat if athlete is able with proper mechanics
*Work up no heavier than 80%
B. Test 1
For Completion:
10:00 EMOM
3 TnG UB Power Snatches @ 135/95
*Complete unbroken Repetition recorded
*Recommended Scaling 95/65 –> 75 / 45
*Scale up 165 / 110 on recomended if you’re max snatch is 225+ / 155+
C. Test 2
“Helen”
3 Rounds
400 M Run
21 KBS @ 24/16
12 Pull-ups
“Alone let him constantly meditate in solitude on that which is salutary for his soul, for he who meditates in solitude attains supreme bliss.” – Guru Nanak
“Run Cindy Run”
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters
5 Pull-Ups
10 Hand Release Push-Ups
15 Air Squats
Only one person may be running at a time. While one partner runs, the partner inside the gym completes as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats) as possible. Partners then switch roles once the running partner has returned.
*Total completed rounds are recorded*
Active Recovery Day / Make up Day
A. In groups of 2
Run 2 Miles
*Alternate every 400 m
B. 3 Rounds for Quality
5 Lateral Step-up / Leg
8 KB/DB Single DL / leg
10 Unweighted Walking Lunges / leg
15 Russian KBS
20 Garza Get-ups
*20:00 Cap
Congrats to Tony Campos, our June Athlete of The Month!
Test 6
“Jackie Will Save Me”
Row 1000 Meters
50 Thrusters @ 45/35
30 Hang Power Clean @ 95/65
*time recorded
“The moments of happiness we enjoy take us by surprise. It is not that we seize them, but that they seize us.” – Ashley Montagu
